L Sit, 3 mins
Accumulate 3 minutes in the l-sit, either on parallettes or rings.
Every time you break there is a 4 burpee penalty.
500m row & 1k row
This is an all out effort for time.
after the 500m time trial, rest 3 minutes then attempt the 1k.
3 rounds for time of:
10 Wall Walks 20 Air Squats